8min EMOM
3-8 strict HSPU (scale to Box HSPU or Push ups - maybe slightly more reps)
- choose number of reps accordingly to keep sets unbroken for most of the time and make through the total 8min. You can also scale the height up or down, if 3 is too hard or 8 is too easy. -
3 sets of:
15-20 bent over rev. flys with 1sec. hold at top
30sec. prone W-hold
rest 30-60sec.
8min EMOM
1.30 DU´s (SU or jumping jacks) + 10 single arm Hang Squat Cleans (switch arms as needed)
2. 20 alt. rev. lunges (wtd. in goblet pos.)
- scale reps accordingly -
Every 40s for 8 sets:
2 Snatch @~80%
Rest 90s
Every 20s for 8 sets:
1 Snatch @~85%
- stick to one weight on each part of possible and only adjust if really needed, rather a little to light than to heavy -
Alternative without Barbell:
9min EMOM of:
1)3 split squat jumps / side
2)5 plyo Push Ups
3) 4 KB/DB Power Snatches from Hang Position each side (as explosive as possible)
3-4 Giant sets of:
8-10 rear foot supported Single leg DL with DB/KB in contralateral Hand
8-10 DB/KB Pullovers
20 ballistic single DB/KB Cossack Squats
30s single arm DB/KB OH Marching / side
Rest as needed btw exercises
2 sets of:
ME banded tricep extensions
Rest 60s
ME banded bicep curls
Rest 60s
- go to complete failure each time -